Increase Running Speed

Football is a game of speed, and creating an effective football speed training program is one of the most important things a coach can spend time on. I’ve also seen a lot of coaches and athletes struggle with developing speed, so this article will explain some of the principles that must be understood. Resisted running not only increases your flat-out speed, it also increases your speed-endurance, or your ability to maintain speed when tired. The biggest benefit to strength training is at improving starting power and acceleration. MAXIMAL VELOCITY – There are three primary goals of maximal velocity sprinting: preservation of stability, minimizing braking forces and maximization of vertical propulsive forces.

All will get you from point A to B, but sprinting requires more power and muscle activation to cover the same stretch of road. Speed in sport is about explosive training, but raw power without coordination usually is metabolically more taxing and sometimes slower and stiffer.

So, in short, if you enhance your acceleration, you enhance your sprint performance. So, you must trick the athlete’s body and make it so that they have to get into the right position. Seitz LB, Reyes A, Tran TT, Saez de Villarreal E, Haff GG. Increases in lower-body strength transfer positively to sprint performance: a systematic review with meta-analysis.

Cunningham, D., West, D., Owen, N., Shearer, D., Finn, C., Bracken, R., Crewther, B., Scott, P., Cook, C. & Kilduff, L. 2013, ‘Strength and power predictors of sprinting performance in professional rugby players’, Journal of Sports Medicine and Physical Fitness, vol.

5M,N ). To increase the running speed in the final acceleration section, only shank-VA and foot-VP increased ( Fig. Athletes must have complete or near recovery if the athlete is to receive the maximum training effect. This session will really help to increase your leg speed, which allow you to accelerate from speed to get the gap you need.

There are three ways in which to practice increasing your speed: Improving running mechanics, improving technique, and strengthening your legs. Basically, it comes down to making your legs stronger and increasing your ability to put force into the ground. While the majority of running is in the legs, the whole body must work as one in order to create the most efficient moving mechanics.

If athletes cover more ground with each step, not only will they get to where they want to go quicker, but it will also take less steps to get there. The position of the body dictates how reactive forces affect the center of mass. If the entire body is tilted forward from the ground up, gravity will rotate the body forward and eventually the athlete will feel like they’re going to fall on their face.